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Want to lose weight in healthy way
Little inspiration can go long way
25 THINGS FOR WEIGHT LOSS
From study, research and interaction with many seminar participants, I’ve come up with important weight-loss tips worth trying.
Remember to check with your doctor before beginning
25 THINGS FOR WEIGHT LOSS
1. Put the kettle on Drinking green tea help burn more calories
by inducing changes in metabolism
Green tea is also has powerful cancer-fighting compounds
25 THINGS FOR WEIGHT LOSS
2. Choose cereal Eat cereal with skim milk for breakfast or
for lunch or dinner It can help jump-start your diet
25 THINGS FOR WEIGHT LOSS
3. Consider eating some nuts Foods rich in monounsaturated fats (nuts,
peanut butter, olive & canola oils ) help lose weight
25 THINGS FOR WEIGHT LOSS
4. Keep sipping Drink enough water to equal 10-12 glasses
Drink fluids with each meal and keep a water bottle with you at other times
Drinking adequate water will help from mistaking thirst for hunger, which is a common pitfall.
25 THINGS FOR WEIGHT LOSS
5. Prioritize your workouts Schedule & place workouts in my calendar You will be getting to gym & enjoying time
there Consider workouts just as important as any
other business meeting
25 THINGS FOR WEIGHT LOSS
6. Pump up the volume Foods with high water or fiber content tend
to fill up faster You'll eat less and it'll take longer to eat Consider salad & vegetable sandwich
instead of only cheese sandwich
25 THINGS FOR WEIGHT LOSS
7. Reach for dairy Low fat dairy products can be among the
best weight-loss staples People who meet RDI for calcium (1,000
mg) & eat less than 1,900 calories / day lose weight faster & keep it off better
25 THINGS FOR WEIGHT LOSS
8Change your morning routine Switch from heavy calorie tea / coffee to
cup of tea without milk or cream & sugar
You will cut about 300 – 400 calories a week.
25 THINGS FOR WEIGHT LOSS
9 Get fiber first thing Easiest place to start getting 30 grams of
fiber you need is at breakfast Look for a high-fiber whole-grain cereal or
bread It will keep you feeling fuller longer
25 THINGS FOR WEIGHT LOSS
10Aim for 30-50-20 Eat say 1,700 calories comprised of 30
percent protein, 50 percent carbohydrates and 20 percent fat
You will los 18 % more body fat than if you ate higher % of carbs.
25 THINGS FOR WEIGHT LOSS
11Add protein to your meals Every meal should include protein, such as
some pulses, roasted chana / soya, chicken, fish, peanut butter or low fat cheese
Protein slows down digestion so you'll feel fuller longer
25 THINGS FOR WEIGHT LOSS
12Fill half of your dinner plate with
vegetables Increase your vegetables They lowest-calorie category You will decrease your calories Other half of your plate could be equal parts
protein and starch
25 THINGS FOR WEIGHT LOSS
13 Skip the high-calorie drinks There are 6 tsp of sugar and close to one
hundred and fifty calories in one cold drink Smoothies & milk shakes contain 250 to 500
calories That's not including whipped cream.
25 THINGS FOR WEIGHT LOSS
14. Weigh down your remote By attaching a 2-pound weight to your
remote you'll get a little exercise every time you use it
Sometimes you will lift weight a couple of times between channels
Also stand and walk around with it It gets you going and moving
25 THINGS FOR WEIGHT LOSS
15. Consider the Rule of Fives Five minutes into a meal, put your spoon down
and assess the situation Think if you're rushing or whether you're enjoying
your meal enough At times, you're already full but you're still eating
because you're a 'clean-plate-club' person Leave at least five bites behind You'll save at least 200 calories in that meal alone
25 THINGS FOR WEIGHT LOSS
16. Limit alcohol People drink too much and then eat late at
night Have late-night eating / drinking buddy Changed my diet occasionally only treat
yourself to a glass of wine
25 THINGS FOR WEIGHT LOSS
17Set a kitchen curfew Tempted to go back to the kitchen after dinner's
done Place of masking tape across your kitchen doorway Avoid adding hundreds of calories from late-night
snacks Taping door will remind you not to go back into the
kitchen It doesn't mean you can't, but you'll think twice
about it.“
25 THINGS FOR WEIGHT LOSS
18. Reach for a breath mint after a meal This will trick your taste buds into thinking
you're done eating Anything with a fresh taste, including a
breath mint, gum or toothpaste, will signal to your brain that dinner is over
When flavor of meal is no longer in your mouth, you won't crave the food that you were just eating
25 THINGS FOR WEIGHT LOSS
19 Stow the scale "I don't have a scale in my house, and when I go
to the doctor, I get on the scale backward so I don't see the number," says Aurora Johnson, 36, a marketing and communications consultant in Pasadena, California, who has lost 15 pounds in the last 10 months. "Now I'm able to focus on doing healthy things like eating right and exercising for the right reasons — because it's good for me. I don't need the number to know what I'm doing is effective.“
25 THINGS FOR WEIGHT LOSS
20. Cook more than you can eat.
If you freeze extra portions of main dishes, you'll save hundreds of calories, says Katherine Tallmadge, M.A., R.D., president of Personalized Nutrition, a weight-loss and nutrition counseling service in Washington, DC. "Keeping pre-prepared dinners on hand will mean you'll be less likely to order high-calorie meals in restaurants or grab calorie-laden convenience foods from your cupboards," she says.
25 THINGS FOR WEIGHT LOSS
21. Snack smart.
Keeping some staples, like grapes, mission figs, almonds, apples, peanut butter or herbal tea with honey, around will help you stay focused without overdoing it, says Silandara Bartlett, 25, a news and Web specialist at the Rochester Institute of Technology in New York, who lost 15 pounds last year.
22. Eat with your opposite hand.
You'll automatically slow down and experience fullness and enjoy what you're eating, says Michele L. Trankina, Ph.D., a nutritionist in San Antonio. If you're ambidextrous, try eating with chopsticks. "Most of the time, we don't let ourselves feel full because we eat on automatic pilot," she says.
25 THINGS FOR WEIGHT LOSS
23.Walk, don't run.
A recent study conducted at Washington University in St. Louis found that those women who walked rather than jogged (although both moved at a 12-minute-mile pace) burned 4 percent more calories than the runners.
24. Let yourself feel hungry.
"I don't let my hunger go until I feel my stomach rumbling, but sometimes when I'm hungry late at night, I realize I'm not as hungry as I think," says Amanda Cushman, 45, a chef in Miami Beach who lost 10 pounds over a two-month period. "It's important to really think about that rather than acting on it immediately and reaching for a snack."
25 THINGS FOR WEIGHT LOSS
25. Spice up your meals.
Adding cayenne pepper and salsa to your meals may boost your metabolism. In one recent Canadian study, two groups of women were fed a stir-fry meal. Those who ate the spicier meal ended up burning more calories and fat than those who ate the blander meal.
25 THINGS FOR WEIGHT LOSS